I got the
first 8 pull-ups butter C2B (6/2). I have never gotten more than one C2B with a
butterfly kip, so that was pretty sweet. The next round I also got them with a
butter fly kip, but more broken up this round.
The rest of the C2Bs were with a regular and pretty broken up.

C. 4 + 2
Snatches

135
snatch felt heavy today. I think I
cycled through 5 unbroken the first round. 3/2 the second and then after
singles. The combo of the 5 heavy-ish
snatches and burpees really made these burpees suck.

D. 3:24

I watched
Shane's rowing stroke rate CF Journal video before the WOD. Check it out, it was really interesting I tried to maintain the 32 stroke rate he
suggested for this rowing distance. That
stroke rate felt pretty good right up until about 400 to 450 meters. After that it got pretty uncomfortable. Then
I fell back to 28-29 strokes per minute until the last minute, which was still
challenging but felt more sustainable and powerful.

Sunday, June 10, 2012

Not sure why it
flared up all the sudden but what I thought (or hoped) was a soft tissue sprain
or strain in my right foot has gotten suddenly worse after week of getting
slowly better. Woke up this morning and
it really, really hurt every time I walked on it and then aches dully when I am
not. It is much worse than it has been
ever.

If you fail to complete the task within the
allotted period, finish the assigned number of reps and rest the remainder
of the period in which you ran into.

And of course, scale as necessary.

All weights as Rx’d, but rowed
500m vs. running 400 for part D

A. Deadlifts 14-15 seconds,
unbroken

B. Cleans 10-11 seconds, fast
singles

C. Snatches 8-9 seconds,
unbroken

D. Rowed 500m: 1:40/1:48/1:40

Cleans and snatches were
power vs. full/squat. I was a little worried about the 225# cleans, but despite
a really early arm pull today and some semi-ugly tech, the bar flew up quick
and pretty easy. Deadlift felt heavy at first, but got easier. There may have
been a 1-2 13 second rounds in there, but not sure.

A. Worked up to 205 and then went back to 185
to work on form. Good pop driving the bar up, but was having difficulty with
timing/technique. Everything felt extra heavy today. Low back felt a little
stiff/warmed up slowly

B. KB Press: 44#sx8, 53#x7, 53#sx6

Good Mornings: 75×6, 95×6, 95×6 (went a
little light on these because my low back was tight during the jerks)

C. 11:19

20 unbroken reps on KBS 1st rnd, then 10/10
2nd and very broken the rest of the sets. C2Bs were only 2-3 at a time. These
were very tough today. Sort of sputtered out about halfway through this metcon.

Friday, June 1, 2012

“Grace” speed, but build in
weight over the course of the five sets. Goal is to determine how much you can
handle in touch and go rhythm.

C. Four sets of:

Back Squat x 5 reps

(perform all sets at 70% of your
1-RM)

Rest 2 minutes

D. Three sets, not for time, of:

GHD Sit-Ups x 12 reps

Glute-Ham Raises x 6-8 reps

A. 235 lbs., 4 x 4 (80% of 1-RM of 290)

B. 135, 145, 155, 165, 165, 175 lbs.

Felt kinda of clunky on these. Once I let go of the hook grip, it got
better, then got a little clunky again at 165 the first time. Second time felt
better, so I went on to 175. Need to be more smooth then fast and work push
jerking the weight vs. push pressing it.